Healthy Diet Foods

Vegetables to lose weight

Apart from water and thin soups, there are no foods that have as few calories as vegetables. It is therefore clear that vegetables are ideal for losing weight. You should add the following vegetables to your list:


Potassium, healthy fats and 3.0 percent fiber make avocados a healthy slimming food. If you eat the fruit in a salad, which we do not consider to be fruit but vegetable, you boost your nutrient intake. But be careful: Always consider the high calorie number – three times as much as an apple – and do not eat too much avocado.


Vitamin C, calcium, phosphorus, potassium, magnesium – these are just some of the micronutrients contained in broccoli. In addition it comes on straight once 31 kilocalories per 100 gram, has a protein portion of 3,0 per cent and supplies also ballast materials. Result: The perfect vegetable for removing.


Mushrooms – here classified as vegetables, although mushrooms are actually a group of their own – consist of 2.9 percent protein, are low in calories (22 kcal / 100 g) and have a very low glycaemic index (GI) of 15 (for comparison: glucose has its maximum value with a GI of 100).[2] This means that they hardly increase the blood sugar level. They are therefore among the best foods to lose weight.


Fennel also has a GI of 15[2] And since vegetables have only 23 kilocalories per 100 grams, they are almost as good for losing weight as mushrooms. Only the protein content is lower at 1.1 percent.


100 grams of kale have only 45 calories, but 4.3 grams of protein and 4.2 grams of fiber. In addition, kale provides more than twice as much vitamin C as a lemon and contains other important nutrients such as potassium, calcium, magnesium and iodine. You can’t ask more from a vegetable to lose weight.


The cucumber has just 13 calories per 100 grams, because it consists of 96 percent water. Due to its high water content and volume, the cucumber also ensures good saturation. It is therefore ideally suited as a food for losing weight.


Carrots are relatively low in calories (38 kcal / 100 g) and full of fibre (2.6 %), which is why they are good for filling. They are also rich in vitamin A and beta-carotene, which is good for the eyes.


One of the lowest-calorie vegetables is rhubarb (12 kcal / 100 g). Yes, you have read correctly, botanically rhubarb is considered a vegetable. In the kitchen, however, it is treated like fruit because of its fruity taste. By the way: spring vegetables contain valuable nutrients such as vitamin C and calcium.

Brussels sprouts

Brussels sprouts have the perfect nutritional values for foods that can help you lose weight: 4.0 percent protein and 4.3 percent fiber with only 3.5 percent carbohydrates and 0.5 percent fat. That results in straight once 43 calories per 100 gram. Bonus: Brussels sprouts contain a lot of vitamin C as well as smaller amounts of calcium and magnesium.


Is it necessary to mention that salad is a perfect slimming food because of its low calorie content and the fibre it contains? Hardly. In the following list we have summarized different types of leaf salad – sorted by calories per 100 grams – for you:

  • Lollo Bionda (11 kcal)
  • Chicory (14 kcal)
  • Frisée, oak leaf, lettuce (14 kcal)
  • Iceberg lettuce (16 kcal)
  • Lollo Rosso, Roman lettuce, Batavia (16 kcal)
  • Radicchio (17 kcal)
  • Lamb’s lettuce, endive (23 kcal)
  • Rucola (28 kcal)
  • 11th celery

Celeriac consists of 90 percent water and therefore has a very low energy density (28 kcal / 100 g). Is there a better food to lose weight with? Yes: Celery sticks! This brings it to 94 percent water and lean 14 kilocalories per 100 grams.


Asparagus – whether green or white – has 27 kilocalories per 100 grams because it consists of over 90 percent water. Nevertheless, asparagus contains many vitamins and minerals. One can be already sad there that this super vegetable has to slimming only from March to June season.


Spinach is low in calories (23 kcal / 100 g), has a protein content of 2.7 grams and a fibre content of 2.6 grams with only 0.4 grams fat and 0.8 grams carbohydrates. Spinach also contains thylacoids, plant substances that suppress appetite.[3] Sounds like a food made for weight loss.


Tomatoes are known to consist “only of water” – at least Dutch. Well, that’s an exaggeration, but only light: a water content of around 94 percent ensures extremely low calorie numbers (21 kcal / 100 g) for the versatile fruit, which contains vitamin A, beta-carotene and potassium among other things.

Savoy cabbage

31 calories, 2.8 grams of protein and 2.6 grams of fiber per 100 grams speak for themselves. In addition, cabbage vegetables also provide a lot of vitamin C and calcium, magnesium and zinc. A top food that can help you lose weight!

Slimming with fruit

Not only vegetables, also fruit has few calories, therefore slimming with fruit is so easy. But beware: overall, fruit is not as low in calories as vegetables because it is sweeter, i.e. more sugary. So if you want to lose weight, you shouldn’t eat a lot of fruit. Juices in particular are not a suitable food for losing weight. Here is a list of a few fruits to lose weight:


Unpeeled apples provide plenty of vitamins and minerals such as provitamin A, vitamin B1, B2, B6, E and C and potassium. And the whole thing at about 55 calories per 100 grams. In addition there is the dietary fibre pectin, which promotes digestion and ensures satiation.


Whether raspberry, strawberry or blackberry – all berries typical in this country have an average of 42 kilocalories per 100 grams in their fresh or frozen, unsweetened form. Added to this are many vitamins and minerals.


The advantages of the pear? The same as the apple. They are even ahead when it comes to dietary fibres!


When it comes to fruit to lose weight, there is no way around grapefruit. Science has found out that you can increase your diet success by eating half a grapefruit or 100 millilitres of grapefruit juice before eating. Why? Because you eat fewer calories and are full faster. In addition, the bitter substances of the fruit prevent fat from being stored.[4]


When it comes to calories, watermelon is as good as grapefruit. It weighs in at just 30 kilocalories per 100 grams. In addition, it consists of 92 percent water and can clearly be counted among the low-calorie satiators.

Losing weight with dairy products

If you are looking for food that helps you lose weight, it is hard to avoid dairy products, because they are an almost indispensable source of protein. Here is a list of milk products that are not full of fat and are therefore ideal for weight loss:


Buttermilk does not provide as much protein as skimmed curd cheese, but only half as many calories: 33 kilocalories per 100 millilitres. Tip: When baking, replace whole milk with buttermilk.

Cream cheese

No matter which fat level you choose, cream cheese is always lower in calories than butter. In other words: use cream cheese instead of butter if you want to save calories and lose weight.

Harz cheese

30 percent protein with zero percent carbohydrates and 0.7 percent fat means that Harzer cheese is practically pure protein. And that makes it an excellent food for losing weight, because protein not only keeps you full for a long time, it also maintains your muscles. The protein diet tries to use all these advantages for itself.

Cottage cheese

A lot of protein and little fat always results in a food that can help you lose weight. Because one receives a good saturation effect with relatively few calories. Cottage cheese also scores well with this mixture. And the calcium contained in cottage cheese contributes to a normal energy metabolism.

Low-fat curd cheese

Low-fat quark is probably one of the best protein sources there is: 11 percent protein with 0.2 percent fat and only 62 kilocalories per 100 grams. Quark is also very inexpensive and tastes good with both fruit and vegetables. Another plus point: Quark is extremely satiating! Responsible for this is the casein contained in quark, a protein that is absorbed more slowly by the body, whereby the feeling of satiety lasts for a longer time.

Natural yoghurt

Lean natural yoghurt is similar in nutritional value to low-fat curd cheese: With 40 calories per 100 grams, 4.3 percent protein and in the best case only 0.1 percent fat, it is a great food for losing weight. The moreover one nature yogurt supplies much calcium. Its best uses: As a milk substitute for morning muesli or oat porridge and as a basis for salad dressings and dips.